18 Science-Based Reasons to Try Loving-Kindness Meditation

Many of us have heard of meditation’s benefits. We may have even tried meditation once or twice. And many of us will have found it hard and concluded that “meditation is not for me.” But wait! Did you know there are many forms of meditation? There are mantra meditations, visualization meditations, open-focus meditations, breath-based meditations and so many more. You just have to find the shoe that fits. An easy one to start with is one that evokes a very natural state in us: kindness.

What Is Loving-Kindness Meditation?
Loving-kindness meditation focuses on developing feelings of goodwill, kindness and warmth towards others (Salzberg, 1997). As I’ve described in my TEDx talk, compassion, kindness and empathy are very basic emotions to us. Research shows that loving-kindness meditation has a tremendous amount of benefits ranging from benefitting well-being to giving relief from illness and improving emotional intelligence:

A study by Kok et al (2013)found that individuals in a loving-kindness meditation intervention, compared to a control group, had increases in positive emotions, an effect moderated by baseline vagal tone — a physiological marker of well-being.

HEALING

We don’t usually think of meditation as being able to help us with severe physical or mental ailments, but research shows it can help.

4. Decreases chronic pain
A pilot study of patients with chronic low back pain randomized to loving-kindness meditation or standard care, loving-kindness meditation was associated with greater decreases in pain, anger, and psychological distress than the control group (Carson et al., 2005).

We know that stress decreases telomere length (telomeres are tiny bits of your genetic materials — chromosomes — that are a biological marker of aging). However, Hoge et al (2013) found that women with experience in loving-kindness meditation had relatively longer telomere length compared to age-matched controls! Throw out the expensive anti-aging creams and get on your meditation cushion!

SOCIAL CONNECTION

11. Makes you a more helpful person
Loving-kindness meditation appears to enhance positive interpersonal attitudes as well as emotions. For instance, Leiberg, Klimecki and Singer (2011) conducted a study that examined the effects of loving-kindness meditation on pro-social behavior, and found that compared to a memory control group, the loving-kindness meditation group showed increased helping behavior in a game context.

15. Increases social connection
A study by Kok et al (2013) found that those participants in loving-kindness meditation interventions who report experiencing more positive emotions also reported more gains in perception of social connection as well.

SELF-LOVE

How many of us are slaves to self-criticism or low self-esteem? How many of us do not take as good care as we should of ourselves?

16. Curbs self-criticism:
A study by Shahar et al (2014) found that loving-kindness meditation was effective for self-critical individuals in reducing self-criticism and depressive symptoms, and improving self-compassion and positive emotions. These changes were maintained three months post-intervention

IMMEDIATE & LONG-TERM IMPACT

The nice thing about loving-kindness meditation is that it has been shown to be effective in both immediate and small doses (i.e. instant gratification) but that it also has long-lasting and enduring effects.

17. Is effective even in small doses
Our study found an effect of a small dose of loving-kindness meditation (practiced in a single short session lasting less than 10 minutes). Compared with a closely matched control task, even just a few minutes of loving-kindness meditation increased feelings of social connection and positivity toward strangers.

18. Has long-term impact.
A study by Cohn found that 35 percent of participants of a loving-kindness meditation intervention who continued to meditate and experience enhanced positive emotions 15 months after the intervention. Positive emotions correlated positively with the number of minutes spent meditating daily.

It can be all-consuming, and make you feel like you can take on the world. But, sustaining long-term love can be difficult.

This is a comprehensive list to help you focus on loving better and getting back to the feelings you had when you first fell in love.

Ways to strengthen the love you and your significant other have.

1. Make your loved one your first priority. If the phone rings in the middle of a discussion, let him finish what he is saying and then pick up the phone or call back.

2. Leave „I love you” notes on his Facebook page. This will let your partner and his Facebook friends know how in love you both are.

3 Share. Share your love, fears and responsibility. Do not be greedy by trying to be all and do all. Excluding him from your life will push him away.

4. Try not to argue over finances. Instead of arguing over money, brainstorm ideas of saving and earning more together.

5. Make an „I love you” phone call. Call your him now just to say that you love him.

6. Be a friend and a partner. Do not say things that you wouldn’t have said to your best friend and have fun when you can.

7. Let your loved one sleep in and serve him breakfast in bed. He will love to wake up to homemade pancakes on a Sunday morning.

8. Organize a picnic. Plan a picnic just for the two of you.

9. Let your significant other know that you love him, despite his flaws. You love him just as he is.

10. Give your significant other a massage after a long work day. It is great stress relief for both of you.

11. Do not criticize his family or friends. You can join in only if he initiates the conversation. However, not in full force. If you really have strong feelings about the person, sugar-coating your opinion might work best in this situation.